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    Mango.org

    Mango-Lime Grilled Swordfish

    Servings: 4
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    PREP TIME: |Cook Time:
    Recipe Categories: Main Dish, Foodservice

    Ingredients

    2 large unripe, firm mangos, peeled and pitted
    1/4 cup freshly squeezed lime juice
    1/2 cup cold water
    1 teaspoon cracked black peppercorns
    2 teaspoons coarse salt
    2 cloves garlic
    4 6-ounce swordfish steaks
    2 tablespoons olive oil, divided
    1 large unripe, firm mango, peeled, pitted and cut into ½ inch slices
    Italian parsley for garnish

    Instructions

    To prepare the marinade – using a blender combine the mango, lime, water, black pepper, salt and garlic and puree on high speed for about 30 seconds. Place the swordfish in a large resealable storage bag. Pour 1 cup marinade into the bag, close and refrigerate for up to 1 hour. Reserve remaining 3/4 cup marinade.

    To grill the swordfish, preheat the grill to very hot*. Remove the swordfish from the marinade and pat dry. Brush a tablespoon of olive oil on the swordfish steaks and place on the hottest part of the grill. After 2 minutes, turn the swordfish steaks over with a spatula. Allow 3-4 minutes of grilling time on the second side, then move the steaks to a lower heat on the side of the grill. Cook for 2-3 minutes longer until cooked through. Brush the remaining tablespoon of olive oil on the mango slices and grill for 1-2 minutes over high heat on each side until lightly glazed and remove. Serve with reserved marinade drizzled on cooked swordfish and then top with grilled mango slices and garnish with fresh parsley.

    *If using a grill pan, heat to medium high heat. Grill the swordfish for 4 minutes on one side, then flip and cook an additional 3 to 4 minutes. Follow mango grilling instructions above.

    Source: Chef Allen Susser

     


    Nutrition

    Nutrition Information: Each serving (1 6-oz. swordfish) contains 404 calories, 25 g carbohydrate (8% Daily Value), 2.5 g fiber (10% Daily Value), 35 g protein (70% Daily Value), 19 g fat (29% Daily Value), 4 g saturated fat (19% Daily Value), 112 mg cholesterol (37% Daily Value), 1302 mg sodium (54% Daily Value), and 996 mg potassium (28% Daily Value), 62 mg vitamin C (103% Daily Value), 1892 IU vitamin A (38% Daily Value), 31 mg calcium (3% Daily Value), 1 mg iron (5% Daily Value).

    Serving Suggestions

    Serve fish, mango and remaining mango sauce on a bed of wild rice.
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